Fitness Elements by April Einspahr: December 2009

Wednesday, December 9, 2009

Congratulations to the Back on Track Fitness Challenge winners!

1st place and winner of $550 Cash - Jeff Peterson (11.02%) Lost 27.5 Lbs!!!!
2nd place and winner of a training session, Body Gem metabolism test and BalanceLog nutrition software - Jolene Kidder (9.03%)
3rd place and winner of a massage and a BodyGem metabolism test - Carla Rainone (7.75%)

Honorable Mention and winner of a BodyGem metabolism test - Mary Janda (6.92%)

The next fitness challenge starts in February 2010. Stay tuned for details!!!

Black Bean and Chicken Soup

Serves: 6, 1 1/3 Cup Servings

1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces*
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)

*Replace the refried black beans and canned black beans with pinto bean products if desired! Substitute extra lean ground beef for the chicken.

Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!

Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8

Ratios: 41-51-8

Without Fat Free Cheese (7, 1 1/3 C. Servings)
Calories: 149
Protein: 12.6
Carbs: 20.4
Fat: 1.85

Ratios: 34-55-11

Immune Health and your Lymphatic System

A strong immune system makes you feel balanced, happy and whole. One of the ways to keep your immune system strong is to stimulate the bodies lymphatic system with exercise. The lymphatic system has no central pump and depends on muscle contraction through deep breathing, exercise and manual manipulation to move fluid. Immune system function can be significantly increased, improving metabolism and helping the body to eliminate waste and toxins.
Because lymph cleanses nearly every cell in your body the negative effects of chronic lymph blockages include but are not limited to:
• Frequent cold and flu infections
• Joint pain
• Headache and migraine
• Menstrual cramps
• Arthritis
• Loss of appetite
• Fatigue
• Mood irregularities
• Depression
• Acne
• Cellulite
In addition to exercise, holistic therapies that stimulate lymphatic drainage and assist in detoxification include massage therapy, dry skin brushing and therapeutic showers. Your immune system function can be significantly enhanced, improving metabolism and helping the body to eliminate waste and toxins.

Client Testimonials

"Thoughtful, professional and informative!" Those words describe the impact that April has had on my attempt to properly understand diet, exercise and health. I have had a disciplined work out regimine for quite some time, but I was failing to keep the weight off. Come to find out, I was uninformed about some very simple but important elements to diet and exercise. April filled in the gaps, and it has made all the difference in the world. She's been a big help to me!

Mike DeVries, Erie, CO

It had been over 10 years since I had exercised or followed a nutrition plan. With our last child entering high school, I had come to the decision (along with a strong directive from my doctor) that it was time to make my health and wellness a priority.

I was referred to April from a friend but quite frankly the referral was not really needed. Within the first 15 minutes of our consultation she not only understood my obstacles but clearly and quickly defined a game plan of short manageable goals. Within an hour I began to realize that 10 years of poor food choices and fear of exercise could quickly be addressed by a combined effort of my will to change and her expertise and education. So began the change.

Don’t kid yourself. Change is not easy. But it is not as hard as many would lead you to believe. With April’s guidance and customized menus the transition was surprisingly smooth. Measurable results came quickly. Honestly, had I followed her direction to the letter I would likely see a greater change. I am still learning.

It has been several months (and I did take a break over the holidays) since I started my program. The pounds and inches are important but that are far in comparison to the overall difference in my health and wellness. Working with April has created a lifestyle change for me and this in turn has my husband on the health wagon. Even our dog is happier since he gets regular walks!

So if ever you wondered about personal trainers and their ability to drive results, look no further. April can help you!

Here’s to you and a healthy lifestyle,

Louise W., Broomfield, CO

There are no coincidences. Some things are just meant to be. Meeting April Einspahr falls into that category. I met her at a point in my life when I was winding down my 31 year career as a teacher. I was tired, weak, and out of shape from years of putting exercise and fitness on the back burner. Isn’t there always something else that is more urgent that needs doing? My bone density was dropping and I needed knee surgery to correct degenerative changes from old skiing injuries.

When I signed on with April for personal training, I did it with the intention of jumping back into exercising on a regular basis. I ended up doing that and a whole lot more. One of the first things April gently reminded me was that, like the oxygen mask on the airplane, we are supposed to take care of ourselves first so we have the ability to help those you depend on us. After only two months I found myself sticking to my exercise program and I had a surge of new energy. After 6 months, April had taught me how to track the nutrient values of what I was eating to maximize gaining muscle and losing fat. After 12 months, I scheduled my knee surgery. Here’s where it gets really interesting. During the post operative rehab, the physical therapist was impressed with my strength and the speed of my recovery. In half the typical time, the physical therapist dismissed me and said, “Go back and work with your trainer. There’s nothing more we can do for you that you can’t do with her”!

I completed my knee rehab with April and then took a two week vacation bicycling around Italy in October, just nine months after the surgery!

Today, I can’t imagine not having April in my life. She designs exercise programs which keep me focused and fit. She teaches me the correct form for all exercises to maximize strength and minimize injury. Once, when I was using a different gym when traveling, I had a trainer comment to me that I had excellent form when performing the exercises. I told him that I learned from the best!

April also has extensive knowledge of sports nutrition. She has designed several nutrition programs specifically for me which are helping me achieve my health goals around bone density, increased energy, and strength.

So what else did I get out of training? I am proud of my ability to focus on a goal and see it through. April helps me set and achieve goals that are in alignment with my lifestyle and my health values. When there are set backs, April has taught me to acknowledge them but not dwell on them. I don’t give up. The best thing about training with April is learning strategies to affect my own health and well being. There are things we cannot control like heredity, accidents, or certain aspects of the environment. But, there are many things that can be improved and I am doing so with April’s expertise and encouragement.

Teresa R Banta, Louisville, CO

Check back soon for more interesting testimonials!

Fitness Elements by April Einspahr

Wednesday, December 9, 2009

Congratulations to the Back on Track Fitness Challenge winners!

Black Bean and Chicken Soup

Immune Health and your Lymphatic System

April Einspahr, CFT, SPN

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